I'll admit it, I can be a bit of a "gym rat". I'm not as consistent as I'd like to be (sometimes life gets the better of me)...but once I get there, I don't want to leave. ever. Ok, well - not ever, but I really, REALLY enjoy being at the gym and working out. That's not to say my workouts aren't hard as hell , I definitely push myself - I just love it...all of it: the cardio, the free weights, the lactic acid burn, the sweat, all of it = love. So, what exactly do I do when I'm there? Well, I have a mix of workouts I've put together over the years that I really enjoy and find really effective. One major resource for these workouts is this book:
I picked up this book when it came out back in 2008 and fell.in.love. The workout is a 30 day consecutive plan (18 total workouts + rest days) that gives specific detail about what to do each day (including photos of each move). The daily workout is set up as a circuit (5 actually) with anywhere from 2 - 5 exercises in each circuit followed by a cardio burst. I do each circuit twice with the cardio portion of the circuit once. A lot of the exercises are unique - not the usual squats or push-ups or lunges - those are included but with a twist: sumo squats with tricep extensions, or scorpion push-ups. Love it!
I don't however follow the diet info. That's not to say it isn't worth following - it's just not conducive to a raw vegan lifestyle so I just skip that part of the book. If you're looking for a kick-ass workout to amp up your current fitness level I highly recommend the workout plan in this book.
And what about cardio? I'm a runner and prefer to do that outside, but that doesn't always happen so here is my favorite gym cardio routine:
Cardio Intervals on the Treadmill:
time speed incline
warm-up 0-2 3.5 0
jog 2-3 5.0 0
walk 3-4 4.0 2
jog 4-5 5.5 0
walk 5-6 4.0 2
run 6-7 6.0 0
walk 7-8 4.0 2
run 8-9 6.5 0
walk 9-10 4.0 2
run 10-12 6.0 2
jog 12-13 5.5 0
run 13-14 6.5 0
walk 14-15 4.0 2
run 15-16 6.0 3
walk 16-17 4.0 2
jog 17-18 5.5 0
cool-down 18-20 3.5 0
This is a very effective, time-efficient workout. I love that it is only 20 minutes, that it changes every minute or so, and that it incorporates intervals...but what I love most is that it is adaptable to my current fitness level. For example, if I've been away from the gym for a few weeks I can do this workout as is. If I've been more disciplined and consistent with my workouts, I'll alter the incline levels (0=2, 2=4, 3=6). And because this workout is short, sometimes I do it twice, back to back or once before lifting weights and then again at the end. It's by far my fav cardio if I have to do it indoors.
Ok, gotta run - the gym is-a calling!
20 August 2011
Day 3 - Wednesday
7:00 Wake-up, make bed, wash face
7:15 BM
7:20 Green juice w/E3 Live
7:30 Walk & feed dogs
8:30 Breakfast: Small bowl of Ohsawa sweet brown rice, oat milk, mashed banana, & cinnamon
Yogi Super Antioxidant Green Tea w/lemon and raw honey
9:00 Walk to Priscilla's house
9:10 Head to The Ocean City Farmer's Market
10:30 Back home with my goods: peaches, nectarines, 2 small watermelons, cucumbers, & 4 sweet potato vine plants
10:40 BM
10:50 Play with dogs
11:30 Work on blog, check emails
12:00 Lunch: 2 nectarines with Raw Fruit Topping 1/2 green smoothie
1:00 Run some errands
2:30 Gym Time: Day #29 from Jillian Michaels Making the Cut book (LOVE the workouts from this book) & 20 minutes cardio intervals on the treadmill
4:00 Home
4:15 Priscilla drops off weekly produce delivery from Suburban Organics
5:00 Snack: small bowl leftovers (Power Protein Salad) & 3 pieces dried mango
5:30 Shower
5:40 Manuka Honey mask (left on for 20 minutes)
6:15 Start dinner: Vegetable tortilla pizza (inspired by Skinny Bitch in the Kitch)
7:00 Eat dinnner
7:30 Clean up kitchen
8:00 Read some of Little House on a Small Planet (SO inspiring!)
9:30 Check emails, blog, news, research natural skin treatments
9:50 Snack: hot chamomile tea w/raw honey
10:30 Bed
7:15 BM
7:20 Green juice w/E3 Live
7:30 Walk & feed dogs
8:30 Breakfast: Small bowl of Ohsawa sweet brown rice, oat milk, mashed banana, & cinnamon
Yogi Super Antioxidant Green Tea w/lemon and raw honey
9:00 Walk to Priscilla's house
9:10 Head to The Ocean City Farmer's Market
10:30 Back home with my goods: peaches, nectarines, 2 small watermelons, cucumbers, & 4 sweet potato vine plants
10:40 BM
10:50 Play with dogs
11:30 Work on blog, check emails
12:00 Lunch: 2 nectarines with Raw Fruit Topping 1/2 green smoothie
1:00 Run some errands
2:30 Gym Time: Day #29 from Jillian Michaels Making the Cut book (LOVE the workouts from this book) & 20 minutes cardio intervals on the treadmill
4:00 Home
4:15 Priscilla drops off weekly produce delivery from Suburban Organics
5:00 Snack: small bowl leftovers (Power Protein Salad) & 3 pieces dried mango
5:30 Shower
5:40 Manuka Honey mask (left on for 20 minutes)
6:15 Start dinner: Vegetable tortilla pizza (inspired by Skinny Bitch in the Kitch)
7:00 Eat dinnner
7:30 Clean up kitchen
8:00 Read some of Little House on a Small Planet (SO inspiring!)
9:30 Check emails, blog, news, research natural skin treatments
9:50 Snack: hot chamomile tea w/raw honey
10:30 Bed
Energizing Power Protein Salad
Energizing Power Protein Salad |
This was a new recipe for us and we REALLY liked it...definitely an "add" to our usual repertoire. I did alter it a bit from the original - but that's what I love about cooking - the ability to make it your own and use what you have...sometimes it works, sometimes not so much. In this case it worked - so yay!
Energizing Power Protein Salad
Adapted from Oh She Glows
Ingredients:
1 c. sweet brown rice (I used Ohsawa brand which I love)
1 c. sprouted quinoa
1/2 c. sprouted mung beans
3/4 c. chickpeas
2 t. evoo
2 cloves garlic
1 medium onion
1 large red pepper, chopped
3 carrots, peeled & chopped
1 zucchini, chopped
1 large tomato, chopped
Dressing:
1/4 c. fresh squeezed lemon juice
1 tsp. apple cider vinegar
3 T. evoo
1/2 t. garlic powder
1/2 t. red pepper flakes
1/2 t. cumin
3/4 t. Himalayan Pink Salt
fresh ground pepper to taste
How to:
1. Cook grains and beans according to package. Place in a large bowl.
2. Blend onions and garlic with emulsion blender (saves time chopping and mincing).
3. Heat evoo on low in large skillet.
4. Add liquid onion/garlic mixture. Saute for 5 minutes.
5. Add all veggies and saute on med-low for 6-8 more minutes (until soft, but not overcooked).
6. Meanwhile prep the dressing in a small bowl, whisk to blend.
7. Pour the veggies over the grains and add the dressing. Toss to blend.
8. Serve & enjoy!
19 August 2011
Day 2 - Tuesday
7:00 - Wake up, wash face, brush teeth
7:10 - 10 oz. green juice
7:15 - BM
7:30 - Walk & feed dogs
8:00 - Walk to Priscilla's to workout
9:15 - Walk home
9:30 - Breakfast: Yogi Super Antioxident Green Tea w/raw honey & lemon, 1 nectarine w/Raw Fruit Topping
10:00 - Shower
10:30 - Make Green Smoothie
11:00 - Errands: Target & Lowe's
2:00 - Snack: Handful of Glutino GF pretzels, finish smoothie
3:00 - Home from errands
3:15 - Nap
4:00 - BM
4:10 - Begin cleaning out & reorganizing pantry
5:30 - Start making dinner
6:00 - Feed dogs
6:30 - Dinner: "Energizing Protein Power Salad" via Oh She Glows , 1/2 GT's Kombucha - Gingerberry
7:00 - Clean up from dinner
7:30 - Finish organizing pantry (photos to follow)
8:30 - Computer time: emails, blog, research, news
9:30 - Prep for bed
10:00 - In bed, reading The China Study on my Kindle
10:30 - Lights out
*Supplements & Liquids taken throughout the day:
80 oz. water
1 Forell probiotic
1 Rainbow Light Prenatal Multivitamin
1 Rainbow Light Calcium
1 Doctor's Best MSM 1500mg
1 Doctor's Best CoQ10 100mg
1 Deva Vegan Omega-3 DHA
1 Grapefruit Seed Extract 250mg
1 D3 5000IU
1 Deva B12 1000mcg
1 Udo's Choice Adult Enzyme Blend
7:10 - 10 oz. green juice
7:15 - BM
7:30 - Walk & feed dogs
8:00 - Walk to Priscilla's to workout
9:15 - Walk home
9:30 - Breakfast: Yogi Super Antioxident Green Tea w/raw honey & lemon, 1 nectarine w/Raw Fruit Topping
10:00 - Shower
10:30 - Make Green Smoothie
11:00 - Errands: Target & Lowe's
2:00 - Snack: Handful of Glutino GF pretzels, finish smoothie
3:00 - Home from errands
3:15 - Nap
4:00 - BM
4:10 - Begin cleaning out & reorganizing pantry
5:30 - Start making dinner
6:00 - Feed dogs
6:30 - Dinner: "Energizing Protein Power Salad" via Oh She Glows , 1/2 GT's Kombucha - Gingerberry
7:00 - Clean up from dinner
7:30 - Finish organizing pantry (photos to follow)
8:30 - Computer time: emails, blog, research, news
9:30 - Prep for bed
10:00 - In bed, reading The China Study on my Kindle
10:30 - Lights out
*Supplements & Liquids taken throughout the day:
80 oz. water
1 Forell probiotic
1 Rainbow Light Prenatal Multivitamin
1 Rainbow Light Calcium
1 Doctor's Best MSM 1500mg
1 Doctor's Best CoQ10 100mg
1 Deva Vegan Omega-3 DHA
1 Grapefruit Seed Extract 250mg
1 D3 5000IU
1 Deva B12 1000mcg
1 Udo's Choice Adult Enzyme Blend
Labels:
A week in the life
17 August 2011
Raw Fruit Topping
![]() |
Raw Fruit Topping with Organic Blueberries |
Raw Fruit Topping
adapted from Eat True
3 Calimyrna Figs
1/4 c. raw walnuts
1/4 c. raw shredded coconut
2 T. flax seed meal
1 T. raw coconut nectar (or raw honey or agave nectar)
Put all ingredients in a food processor and blend until well mixed and crumbly. Perfect deliciousness!
Day 1 - Monday
7:45 Wake up, wash face, make bed
7:55 10 oz. fresh-made green juice with 1T. E3Live
8:00 BM
8:10 Empty dishwasher
8:20 Walk dogs
8:50 Feed dogs
9:05 Make/drink hot tea: 2 bags - Yogi Skin Detox & Detox w/raw honey
9:15 Breakfast: Blueberries w/ Raw Fruit Topping
9:20 Check emails, blog, websites, news
10:00 Clean up breakfast dishes
10:30 10 oz. green juice
10:40 Start working on cleaning out/reorganizing office closet
11:00 BM
11:10 Continue office closet cleaning
12:00 Lunch: Veggie Plate (carrots, red peppers, tomatoes, cucumbers) w/hummus
12:30 Laundry
1:30 Snack: Banana w/raw almond butter
2:00 Continue laundry & dust bedroom
4:00 Nap
5:30 Garden: pick ripe tomatoes & weed raised beds
6:00 Feed dogs
6:15 Head to Bonterra (natural grocer)
7:00 Make & eat dinner: "Picnic Sandwich" on GF bread from "Vegan Yum Yum" recipe book, 8oz. iced Pukka Morning Tea, 1 nectarine, 1 pluot
8:30 Clean up kitchen from dinner
9:00 Skype with niece & nephew (who are visiting my parents in FL)
10:00 Snack: 1 T. raw almond butter, 1/2 T. raw honey, 1/2 T. raw cacao nibs - mixed
10:30 Wash face - bedtime
*Supplements & Liquids taken throughout the day:
50 oz. water
1 Forell probiotic
1 Rainbow Light Prenatal Multivitamin
1 Rainbow Light Calcium
1 Doctor's Best MSM 1500mg
1 Doctor's Best CoQ10 100mg
1 Deva Vegan Omega-3 DHA
1 Grapefruit Seed Extract 250mg
1 D3 5000IU
1 Deva B12 1000mcg
2 Udo's Choice Adult Enzyme Blend
7:55 10 oz. fresh-made green juice with 1T. E3Live
8:00 BM
8:10 Empty dishwasher
8:20 Walk dogs
8:50 Feed dogs
9:05 Make/drink hot tea: 2 bags - Yogi Skin Detox & Detox w/raw honey
9:15 Breakfast: Blueberries w/ Raw Fruit Topping
9:20 Check emails, blog, websites, news
10:00 Clean up breakfast dishes
10:30 10 oz. green juice
10:40 Start working on cleaning out/reorganizing office closet
11:00 BM
11:10 Continue office closet cleaning
12:00 Lunch: Veggie Plate (carrots, red peppers, tomatoes, cucumbers) w/hummus
12:30 Laundry
1:30 Snack: Banana w/raw almond butter
2:00 Continue laundry & dust bedroom
4:00 Nap
5:30 Garden: pick ripe tomatoes & weed raised beds
6:00 Feed dogs
6:15 Head to Bonterra (natural grocer)
7:00 Make & eat dinner: "Picnic Sandwich" on GF bread from "Vegan Yum Yum" recipe book, 8oz. iced Pukka Morning Tea, 1 nectarine, 1 pluot
8:30 Clean up kitchen from dinner
9:00 Skype with niece & nephew (who are visiting my parents in FL)
10:00 Snack: 1 T. raw almond butter, 1/2 T. raw honey, 1/2 T. raw cacao nibs - mixed
10:30 Wash face - bedtime
*Supplements & Liquids taken throughout the day:
50 oz. water
1 Forell probiotic
1 Rainbow Light Prenatal Multivitamin
1 Rainbow Light Calcium
1 Doctor's Best MSM 1500mg
1 Doctor's Best CoQ10 100mg
1 Deva Vegan Omega-3 DHA
1 Grapefruit Seed Extract 250mg
1 D3 5000IU
1 Deva B12 1000mcg
2 Udo's Choice Adult Enzyme Blend
16 August 2011
A week in the life...
So my friend Priscilla (check out her awesome blog here)and I decided it would be fun to record what we each eat, drink, and do for a full week and then compare notes. Seeing that we're both vegans (I'm mid-raw, mostly gluten-free and she is high-raw, gluten-free) we thought it might be of interest to others as well, so hence this post. The idea is that I'll post a general overview of my day, what foods I ingest (including supplements and liquids), and include a recipe or two along the way. So check back regularly for an update on a week in my world.
14 August 2011
Let's try this again...
Ok, so I started this blog - oh, um...8 months ago...and as you can see it's blank - nothing, nada. Oh well. Life got busy, I got spooked, and well - 8 months later and here I am. So, let's try this again. I'm promising myself to keep at this bloggety-blog thing. We'll see how long that holds...I'm not holding my breath, but I'm being optimistic too. So, shall we? Onwards and upwards into the crazy, tedious, day-to-day adventures of our life. Welcome!
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